Tofu vs. Garlic
Nutrition comparison of Tofu and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and garlic:
- Both garlic and tofu are high in calcium.
- Garlic has more thiamin, niacin, pantothenic acid and Vitamin B6, however, tofu contains more folate.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and potassium.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and tofu has 49% less calories than garlic - garlic has 149 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Tofu has a macronutrient ratio of 39:9:52 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Garlic | |
|---|---|---|
| Protein | 39% | 16% |
| Carbohydrates | 9% | 82% |
| Fat | 52% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and tofu has 94% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 600% more dietary fiber than tofu - garlic has 2.1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Garlic and tofu contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 27% more protein than garlic - garlic has 6.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both garlic and tofu are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 311 times more Vitamin C than tofu - garlic has 31.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than garlic - tofu has 25.5ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and tofu contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Garlic and tofu contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, niacin, pantothenic acid and Vitamin B6, however, tofu contains more folate. Both tofu and garlic contain significant amounts of riboflavin.
| Tofu | Garlic | |
|---|---|---|
| Thiamin | 0.081 MG | 0.2 MG |
| Riboflavin | 0.052 MG | 0.11 MG |
| Niacin | 0.195 MG | 0.7 MG |
| Pantothenic acid | 0.068 MG | 0.596 MG |
| Vitamin B6 | 0.047 MG | 1.235 MG |
| Folate | 15 UG | 3 UG |
Minerals
calcium
Both garlic and tofu are high in calcium. Tofu has 93% more calcium than garlic - garlic has 181mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 215% more iron than garlic - garlic has 1.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Garlic is an excellent source of potassium and it has 231% more potassium than tofu - garlic has 401mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Tofu | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.02 G |
| Total | 0.319 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than garlic per 100 grams.
| Tofu | Garlic | |
|---|---|---|
| linoleic acid | 2.38 G | 0.229 G |
| Total | 2.38 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Tofu g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or tofu contain more calories in 100 grams?Garlic is high in calories and tofu has 50% less calories than garlic - garlic has 149 calories in 100g and tofu has 76 calories.
Is garlic or tofu better for protein?
Tofu is a great source of protein and it has 30% more protein than garlic - garlic has 6.4g of protein per 100 grams and tofu has 8.1g of protein.
Does garlic or tofu have more carbohydrates?
By weight, garlic is high in carbohydrates and tofu has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does garlic or tofu contain more calcium?
Both garlic and tofu are high in calcium. Tofu has 90% more calcium than garlic - garlic has 181mg of calcium in 100 grams and tofu has 350mg of calcium.
Does garlic or tofu contain more iron?
Tofu is an abundant source of iron and it has 220% more iron than garlic - garlic has 1.7mg of iron in 100 grams and tofu has 5.4mg of iron.
Does garlic or tofu contain more potassium?
Garlic is a rich source of potassium and it has 230% more potassium than tofu - garlic has 401mg of potassium in 100 grams and tofu has 121mg of potassium.